Turning 40 doesn’t just bring wisdom and experience. It also marks a turning point for how our bodies respond to working out. Cardio is likely feeling a bit tougher. Recovery time is also longer after weight training.
However, you don’t have to stop working out.
Instead, it would help if you made simple adjustments to stay happy and healthy. By embracing and understanding these changes, you can better equip yourself to hit your fitness goals. We can help you navigate the shift here!
Exercise and physical activity are great for whole body health. Older adults need at least 150 minutes of exercise weekly (1). But remember, doing anything is better than nothing at all. Read more about getting in shape at 40.
Getting in shape at 40 is possible. Aging brings slow changes in our mental and physical health. Common conditions seen in older age include (2):
Aging may change the body, but people are living longer today. Many can expect to live well into their sixties and beyond. Staying active and healthy is a way to prevent or lessen these conditions.
You can’t stop the clock. But you can learn how to stay in shape and increase your muscle strength with exercise. This movement allows you to maintain mobility and live independently later in life. Experts state you can slow limitations by living an active lifestyle that includes strength training.
Older adults are prone to muscle mass loss. A loss of muscle mass leads to these symptoms:
You’re also at a higher risk for falls and injury.
Resistance training is a way to prevent muscle mass loss. A healthy diet and lifestyle help, too.
Strength training for women doesn’t include cardio exercises like running or walking. It’s instead weightlifting or resistance training. At the gym, this means lifting free weights or using resistance bands. At home, you can try pushups or squats to build muscle.
Hormones play a factor in aging and staying in shape at 40.
Testosterone plays a significant role in the body by regulating sex drive and maintaining bone mass, among many other things.
Low testosterone levels can also contribute to muscle loss (3). Research shows hormone replacement therapy may help increase muscle mass.
Growth hormone (GH) also decreases over time (4). The body relies on GH to help maintain body and bone mass and athletic performance. The low levels likely make you feel you can’t exercise as hard or as long as you did when you were younger.
Research shows hormone replacement therapy may help increase muscle mass. Both testosterone and growth hormone replacement therapy can also help improve exercise performance and enhance quality of life.
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Adults need at least two and a half hours of moderate-intensity weekly activity. Part of that should focus on muscle building (5). It may seem like a lot, but you can spread it to 30 minutes daily, 5 days a week. You can also workout less if you increase the intensity of your workout.
You can achieve more health benefits if you work longer or harder. But do this with caution. You never want to push the limits of your workout too much since it can lead to overtraining.
Fit women over 40 and even a fit 40 year old man can overdo it at the gym. Overtraining can happen when you start a new program and go too hard or do too much.
Recovery is necessary after a workout. Sometimes, when we push ourselves too far, we don’t allow our bodies to rest long enough. Speaking with your doctor or consulting a professional trainer on an exercise program to fit your needs is ideal.
Read more: How To Start A Healthy Lifestyle: Simple Habits To Kick-Start A Healthier Lifestyle
The number of days a 40 year old should work out depends on the individual. What days are best for your schedule? These five tips can help you create a routine that fits you and your goals:
A 4 day workout routine for lean muscle is a great schedule to start, but you can tailor the days to fit your needs. Let’s look at some sample workout schedules:
Example 1:
Example 2:
Example 3:
The goal is to stay active but prioritize recovery. Please don’t overdo it or set the bar too high right out of the gate. It takes time to build up stamina and get in shape at 40. Just stick with it, adjust as needed, and listen to your body.
Older adults need physical activity when getting in shape at 40 and maintaining independence. The same workouts may be more complex, and our energy levels might drop. But remember that staying active is vital for your health.
Try spacing out your time when practicing a 4-day workout routine for lean muscle. That way, you’re not spreading yourself too thin. Here are some other tips on how to change your workouts when turning 40.
Keep it interesting. Look for a variety of workouts so it doesn’t get boring. If you like to walk after dinner, change where you walk. Instead of your neighborhood, take your dog to the nearby park for a change of scenery.
Fit women over 40 and any 40-year-old man can try new workouts like pilates or yoga. Many gyms will offer a free first-class to see if you like it. There are even apps and video games that make working out fun.
You can also do the same activities you enjoy. But pick up the pace. Every few weeks, walk a bit further. Or try a more challenging yoga class. You can increase your free weights by 3 to 5 lbs to help build muscle.
Humans are naturally creatures of habit. It’s always challenging to try to fit things into an already-packed schedule. But you can do it.
Set your alarm about thirty minutes earlier to get a quick workout to start your day. If you don’t have 30 minutes, try three 10-minute sessions throughout the day instead. Take the stairs instead of the elevator at your job.
Buddy up with your friend or partner to help you stay committed. You can also start getting to a workout class a few minutes earlier to get to know the other class regulars. These actions only make you more likely to stick with the workout. Not to mention, you even start looking forward to the class.
We’re more likely to stick with a plan when we are accountable. Tracking our daily actions and goals is a great way to do that. You can then adjust your workout gradually as needed.
You’ll also want to celebrate your milestones. You worked hard! So, treat yourself to a great movie or a massage.
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Experts tell us older adults benefit more from weight training than cardio workouts (7).
Eating a low-calorie diet and doing weight training helps preserve lean muscle mass. You can sometimes lose this mass during aerobic workouts.
One study showed that adults who did weight training and stuck with a low-calorie diet lost more fat and muscle. Researchers compared these results to older adults who walked and dieted alone.
Hand and free weights are ideal for weight loss for women for over 40, too.
The research explains why many older adults complain of joint and back pain. Losing muscle in these key parts leads to reduced strength and more pain. It also increases your risk of injury.
High-intensity interval training (HIIT) is a great way to do both in the same workout. It might sound scary. But HIIT workouts are for every one (8).
The plan is to mix repeated short bursts of high-intensity aerobics within a workout. The idea is to change the intensity as you work out. The basic formula is:
The total workout time for a HIIT session is anywhere from 10 minutes to 30 minutes. Things you can include in your HIIT session are:
You can do this at home or the gym. It can also offer a health boost. Research shows it may improve heart health and boost your metabolism.
The best workout for over 40 is one that’s adjustable. We have to be able to adapt it to fit our needs and goals. It also must include a mix of different movements to keep it fun.
Some workouts that fit the bill are:
We can’t forget that we have to maintain our muscle mass. We can strengthen and build muscle by including strength training for women over 40 and strength training for men in the same age group. That way, we stay strong and mobile.
Read more: Why Am I Gaining Weight Doing HIIT: Here’s How Too Much Exercise Throws Your System Off-Kilter
Any type of exercise is most effective in fighting aging. However, some exercises may help you fight more substantially against aging. Let’s take a look!
Strength-Training
HIIT
Any or all of these exercises can fight aging while improving quality of life by being active and healthy.
Yes, you can get a flat stomach after 40. All you need to do is add a well-rounded fitness routine with strength training and cardio. You’ll also want to eat a low-calorie diet to further your cause. All can help you lose fat and build muscle for a flat stomach. The best exercise to do in your 40s is one that combines both cardio and strength training activities. The workouts will help keep muscle mass, build stamina, and boost heart health. Some exercises like yoga and pilates also improve flexibility. Yes, jogging can be good for over 40. It is a great cardio workout that helps improve heart health. You’ll want to be mindful of how hard and long you jog. Your aging body may need to adjust the intensity according to your fitness level. You’ll also need time to recover between runs. Yes, HIIT is suitable for those over 40 and all ages. It is a combo of short bursts of fast workouts with less challenging workouts and rest periods. You can also tailor these to meet your needs. For example, you can do HIIT at home or the gym. Frequently Asked Questions
Can you get a flat stomach after 40?
What is the best exercise to do in your 40s?
Is jogging good for over 40?
Is HIIT good for over 40?
As we approach 40, our bodies likely need to adjust a bit in our workout routines. That way, we stay effective and healthy. The best way to do that is by including a mix of workouts that balance strength training with cardio.
It’s also easy to fit workouts into your schedule. Keep them fun, be flexible, track your progress, and stay motivated. If you need help, consult a fitness trainer or your doctor for guidance on tailoring your workout to fit your needs. By embracing and understanding the changes that come with aging, you can achieve fitness goals and enjoy a happier, healthier life.
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